(Ain’t no shame in that tricep-dips-at-your-desk game.)
All you need is your own bodyand a towel, because you’re bout to break a serious sweat.
So go ahead and cue up theHamiltoncast album orThe Real Housewives of Whereverand get ready to feel the burn.
The Barre Code
Return to your starting position and rotate to the other side.
Repeat 10 times on each side.
Repeat 10 taps on each side.
Repeat 10 times, and build to 20 push-ups.
Using your core, roll up, extending your right leg, reaching for the toes.
Slowly roll down to the starting position and repeat on the other side.
Repeat 15 times on each side.
Extend the right leg as you curl up off the shoulder blades and reach for the calf or thigh.
Staying in a curled position, switch legs.
Repeat 15 times on each side.
Using your oblique muscles, crunch up, reaching your right hand for your right toes.
Return to starting position and repeat 20 times on each side.
Extend your right leg behind you, pointing through your toes.
Tap the floor and lift your leg, squeezing your glutes, and return to the starting position.
Repeat 30 times on each side.
Tuck the hips slightly and poke your right toes at the ceiling.
Repeat 30 times, then switch and do 30 “pokes” on the other side.
Feeling it?
Lift your leg up one inch and down half an inch, squeezing through your glute.
Repeat 30 times on each side.
Great job!
Bend at the knees and tuck slightly through your hips.
From this position, move down one inch and up half an inch, getting lower each time.
Thighs feeling warm?
Raise onto your toes, bringing your heels back together so they touch, and bend at the knees.
(Dancers, this is a demi plie on releve.)
From this position, move down one inch and up half an inch.
Repeat 30 times.)
OK yeah.
You’re maybe feeling it.
Plie into a wide second position, sinking your seat until your thighs are parallel to the floor.
From this position, move down one inch and up half an inch.
(Another challenge: Stay low and hold for 60 seconds.)
Move down one inch and up half an inch.
Repeat 30 times, then stay low and hold for 60 seconds.
You made it to the final series: the cardio party!
Push off the ground, kicking your seat (like a handstand prep).
Repeat five times, then jump back to a plank and hold for 10 seconds.
Repeat the entire set five times.
You’re almost done.
Jump right back into starting position, zipping up through the legs and stacking the arms.
Repeat as fast as you could for 30 seconds.
Repeat entire 30-second set four times with 10-second breaks between.
Land in a standing squat and repeat, punching the left arm overhead.
Repeat the sequence as fast as you’ve got the option to for 30 seconds.
Repeat entire 30-second set four times with 10-second breaks between.
Now make it a habit: Repeat this sequence three days a week and enjoy reaping the benefits!
